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Deadlifts and Double Unders for 1/7/2016

We have a combination of a powerful cardio movement, weight lifting, and a skillful cardio movement:  we will start with Rowing 1000m.  Set a pace and crank through it.  Then, we will move on to rounds of deadlifts and double unders.  The deadlift will be on the heavy side.  That will tax your posterior system and make double unders a little harder than normal.  Stay focused, keep your midline tight, and move fast.

CrossFit Alloy WOD for 1/7/2015:

Strength:
E2MOM:
Push Press
1, 1, 1, 1, 1, (90%)

MetCon:
For Time:
Row 1000m
then . . .
3 Rounds
10 Deadlifts (275/185)
50 Double Unders

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  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    Row 1000m
    then . . .
    3 Rounds
    10 Deadlifts (225/155)
    40 Double Unders

    Brass:
    For Time:
    Row 1000m
    then . . .
    3 Rounds
    10 Deadlifts (185-155/125-105)
    30 Double Unders or 90 Single Unders

    Bronze:
    For Time:
    Row 750m
    then . . .
    3 Rounds
    10 Deadlifts (135-115/95-75)
    75 Single Unders